Agility and Conditioning (Opened to ages 7U to 17U)

Agility:

1. Footwork Drills: Practice quick, precise movements to improve agility on the field. Use cones or markers to create patterns for players to navigate.
2. Ladder Drills: Use speed ladders for various footwork drills, such as in-and-outs, lateral shuffles, and icky shuffles, to enhance agility and coordination.
3. Reaction Drills: Incorporate drills that require quick reactions to simulate game-like situations. For example, have players react to verbal or visual cues to move in a specific direction.

Conditioning:

1. Interval Training: Combine periods of high-intensity exercise with rest or lower-intensity exercise. For example, sprint for 30 seconds, then walk for 1 minute. Repeat for several rounds to improve cardiovascular endurance.
2. Strength Training: Focus on building strength in key muscle groups used in baseball, such as the legs, core, and shoulders. Incorporate exercises like squats, lunges, push-ups, and rows.
3. Endurance Running: Long-distance running helps improve overall endurance, which is important for maintaining performance throughout a game or season.
4. Flexibility: Include stretching exercises to improve flexibility, which can help prevent injuries and improve overall performance.

Consistency is key to seeing improvements in agility and conditioning. Encourage players to incorporate these drills into their regular training regimen to enhance their performance on the baseball field.